The Pre-Travel Workout

Sitting for hours in a car, plane, or train can leave you feeling lethargic and achy, but it doesn't have to! This equipment-free workout was designed to help prevent fatigue and stiffness, and to be doable in small spaces like a hotel room so you can feel just as refreshed on your trip home. Complete it as close to departure time as possible (just not in the club lounge, please).

How it works: Perform each move in order with little to no rest between exercises. Repeat the entire circuit once or twice more.

Total Time: up to 15 minutes

You will need: No equipment

1. Dynamic Warm-Up

With a tall posture and tight abs, step left foot forward, hugging right knee into chest. Step right foot forward, hugging left knee into chest.

B.

Step left foot backward, bending right knee and grabbing right ankle with right hand, extending left arm up by ear. Step right foot backward, bending left knee and grabbing left ankle with left hand, extending right arm up by ear.

Sets:

2 to 3

Reps:

2

2. Walking Atlas Lunge

Take a wide step forward with left foot, immediately bending both knees about 90 degrees and lowering into a lunge as upper body rotates to the left, arms reaching overhead in a circle. Keep abs pulled in tight to spine and shoulders stacked over hips. Step right foot next to left and immediately repeat, stepping left foot back. Continue, alternating sides each rep, moving to the other end of the room and back.

Sets:

2 to 3

Reps:

2

3. Warrior III Reach

Get in warrior I with right leg forward, knee bent over ankle, back leg extended straight with heel lifted, and arms reaching overhead with palms facing in.

B.

Shift into warrior III by hinging torso forward and lifting left leg up in line with hip (arms remain by ears) to create a straight line from left heel to head. Form tip: Bend right leg slightly, keep abs braced into spine, and focus eyes on the floor for better balance. Return to starting position. Repeat on opposite side to complete set.

5. Plank Shrug

Get in forearm plank position with forearms shoulder-width apart, hands in fists, abs engaged, and feet hip-width apart. “Shrug” shoulders by drawing shoulder blades back and together (arms remain extended).

B.

Push down through forearms to press chest away from the floor, naturally separating shoulder blades.